We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Many people have time early on Saturdays to spend an hour and a half of self-directed calisthenics. It's a good plan, especially if you have early church on Sunday and thus take Sunday off from the gym. Maybe a hike or bike Sunday after church, but that's not "exertion" - that's fun.
God decreed one day of that sort of rest, so it must be right. He surely did not mean a day on the computer and the couch. Get some pleasant activity on Sunday and you're in a perfect position on Monday to do an hour of heavy weights.
For an example, here's my list of Saturday morning cali rotations at the moment:
- 5-10 minute elliptical warm-up, then 30-sec calf stretch
- 3 Sets rotation: 30-60 secs jump rope or jumping jacks 30-60 secs kettlebell swings Kettlebell squats and lifts
- 3 Set rotation on floor
30-45 sec planks 30 sec leg raises 30-60 sec bicycles - 3 set rotation:
bent-over flies 60-sec rower sprints 30-60 sec heavy ball squat and throws
- 3 set rotation:
step ups with hand weights side lunges with or without hand wts max pushups
- 3 sets
box jumps sled push + sled pull inclined pulls
- 3 final set rotation, to burn it out
60-sec. squat and curl, hand wts forward lunges with hand wts jump rope or jacks if you can;t jump rope (but you can if you try)
Duration of above has to do with intensity/fitness. I am no millennial, but can do it with pretty good spirit. Plenty of sweat for sure, with plenty of HIIT cardio too. For me, well over 1 hour because I need more than 10 seconds between sets. Feel great all day, and sleep well at night. After an hour or rest, energy is amazing and you almost want to do it again. Burn off fat? Forget that.
Days like this do not build strength, just functional fitness. Good stuff, and much more fun than heavy deadlifts and bench presses. Powerlifts are for another day. Good point about tough calis - no extra food needed. Can keep to just your post-workout snack/shake, tiny lunch snack, and a modest supper with a little beer or wine. Lean, mean, energetic, and happy.